Tag Archives: Saturated Fat

Recipes

Grilled Chicken and Romaine with Caper Dressing

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By Monica Reinagel

brought to you by epicurious.com and NutritionData.com

Calories 446; Total Fat 30g; Carbohydrates 12g

Capers and shallots flavor a simple but rich-tasting vinaigrette that serves as marinade and salad dressing for this warm salad. The low-carb meal provides plenty of protein, antioxidants, and bone-strengthening vitamin K, and most of the fat is from the olive-oil-based sauce, so it’s the healthy, monounsaturated kind.

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Nutritional Information

Amounts per serving plus the % Daily Value (DV) based on a 2,000 calorie diet:

  • 446 Calories (22%)
  • 30g Total fat (46%)
  • 5g Saturated Fat (23%)
  • 71mg Cholesterol (24%)
  • 359mg Sodium (15%)
  • 12g Carbohydrate (4%)
  • 7g Fiber (27%)
  • 32g Protein (64%)

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Source: Epicurious

Recipes

Grilled Lemons, Baby Artichokes, and Eggplant

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By Monica Reinagel

brought to you by epicurious.com and NutritionData.com

Calories 152; Total Fat 5g; Carbohydrates 27g

Here’s an easy, low-calorie side dish to grill alongside chicken, fish, or a vegetarian main like tempeh. Artichokes and eggplant are both high in fiber, which may help lower cholesterol levels. Fiber also helps keep your weight down (by filling you up so you won’t overeat). Most Americans don’t get nearly enough of it. Eggplant also contains antioxidant compounds that have been shown to lower elevated cholesterol. While the grill is warm, prepare grilled rum-basted pineapple.

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Nutritional Information

Amounts per serving plus the % Daily Value (DV) based on a 2,000 calorie diet:

  • 152 Calories (8%)
  • 5g Total fat (8%)
  • 1g Saturated Fat (4%)
  • 0mg Cholesterol (0%)
  • 124mg Sodium (5%)
  • 27g Carbohydrate (9%)
  • 13g Fiber (53%)
  • 6g Protein (12%)

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Source: Epicurious

Recipes

Grilled Rainbow Chard with Fava Beans and Oregano

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By Monica Reinagel

brought to you by epicurious.com and NutritionData.com

Calories 118; Total Fat 7g; Carbohydrates 11g

Here’s a stunning and tasty dish that uses the colorful and nutrient-packed center ribs of rainbow chard, a part of the vegetable that often gets tossed out. The brightly colored stems are rich in carotenoids, members of the vitamin A family. Serve the chard ribs and favas as a side dish for grilled chicken or steak, or toss with pasta for a simple vegetarian main. You can save the leaves for another meal, or sauté them in olive oil and serve as a complementary side dish. For dessert, have a bowl of cherries.

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Photograph By: Mikkel Vang

Nutritional Information

Amounts per serving plus the % Daily Value (DV) based on a 2,000 calorie diet:

  • 118 Calories (6%)
  • 7g Total fat (11%)
  • 1g Saturated Fat (4%)
  • 0mg Cholesterol (0%)
  • 565mg Sodium (24%)
  • 11g Carbohydrate (4%)
  • 5g Fiber (19%)
  • 7g Protein (14%)

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Source: Epicurious

Recipes

Grilled Romesco-Style Pork

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By Monica Reinagel

brought to you by epicurious.com and NutritionData.com

Calories 445; Total Fat 27g; Carbohydrates 13g

Roasted red peppers and baby spinach are dressed with a hot, slightly spicy dressing and topped with toasted almonds and garlic for a delicious—and extremely nutritious—way to dress up a simple grilled pork tenderloin. Red peppers and spinach contribute antioxidants, almonds are an excellent source of calcium, and studies suggest that garlic helps lower LDL (bad) cholesterol levels. Have some lemon-ginger frozen yogurt for dessert.

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Nutritional Information

Amounts per serving plus the % Daily Value (DV) based on a 2,000 calorie diet:

  • 445 Calories (22%)
  • 27g Total fat (42%)
  • 4g Saturated Fat (21%)
  • 109mg Cholesterol (36%)
  • 941mg Sodium (39%)
  • 13g Carbohydrate (4%)
  • 5g Fiber (18%)
  • 39g Protein (78%)

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Source: Epicurious

Recipes

Chilled Red Bell Pepper and Habanero Soup

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By Monica Reinagel

brought to you by epicurious.com and NutritionData.com

Calories 211; Total Fat 15g; Carbohydrates 18g

This low-calorie, spicy chilled soup will have you craving seconds—and since it has only 211 calories per serving, feel free to indulge. Chili peppers, such as the habañeros in this soup, have a strongly anti-inflammatory compound known as capsaicin, which has been found to help with blood coagulation and may reduce arthritis pain and psoriasis symptoms. A side note to the daring: The hotter the chili pepper, the more capsaicin it contains, and habeñeros pack a wallop. Pair with grilled chicken or fish, and have some soothing Strawberry Buttermilk Ice for dessert.

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Photograph By: Romulo Yanes

Nutritional Information

Amounts per serving plus the % Daily Value (DV) based on a 2,000 calorie diet:

  • 211 Calories (11%)
  • 15g Total fat (23%)
  • 2g Saturated Fat (10%)
  • 0mg Cholesterol (0%)
  • 523mg Sodium (22%)
  • 18g Carbohydrate (6%)
  • 4g Fiber (18%)
  • 5g Protein (10%)

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Source: Epicurious

Recipes

Farmstand Gazpacho

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By Monica Reinagel

brought to you by epicurious.com and NutritionData.com

Calories 122; Total Fat 9g; Carbohydrates 8g

At the peak of summer, the tomatoes, peppers, and cucumbers start to ripen so fast it’s hard to know what to do with them all. As a result, you’re likely to find some great bargains at the farmers’ market this time of year. This refreshing and antioxidant-packed gazpacho is the perfect way to get maximum enjoyment and nutrition from a bountiful harvest. Serve as a first course or make a light supper with the addition of crusty bread, a little goat cheese, and some thinly sliced smoked salmon or prosciutto. If you’d like, have a few squares of dark chocolate (another delicious source of antioxidants) for dessert.

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Photograph By: Antonis Achilleos

Nutritional Information

Amounts per serving plus the % Daily Value (DV) based on a 2,000 calorie diet:

  • 122 Calories (6%)
  • 9g Total fat (14%)
  • 1g Saturated Fat (6%)
  • 0mg Cholesterol (0%)
  • 179mg Sodium (7%)
  • 8g Carbohydrate (3%)
  • 2g Fiber (9%)
  • 2g Protein (4%)

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Source: Epicurious

Recipes

Layered Salad with Roasted Garlic Dressing

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By Monica Reinagel

brought to you by epicurious.com and NutritionData.com

Calories 250; Total Fat 14g; Carbohydrates 29g

Layered salads are popular at picnics and potlucks, but they’re also great make-ahead dinners for busy workdays. Each serving of this salad—a zesty combo of garbanzo beans, tomatoes, zucchini, olives, basil, and more— provides four servings of vegetables and an entire day’s supply of vitamins A, C, and bone-strengthening K. Add cold chicken or grilled chicken sausages for a low-stress meal, or eat the salad solo as a vegetarian entrée. (Note: Our analysis is for the salad made with regular mayonnaise, but you can reduce the fat and calories by using a low-fat version.)

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Nutritional Information

Amounts per serving plus the % Daily Value (DV) based on a 2,000 calorie diet:

  • 250 Calories (13%)
  • 14g Total fat (22%)
  • 2g Saturated Fat (9%)
  • 8mg Cholesterol (3%)
  • 474mg Sodium (20%)
  • 29g Carbohydrate (10%)
  • 7g Fiber (27%)
  • 6g Protein (12%)

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Recipes

Rosemary Chicken and Summer Squash Brochettes

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By Monica Reinagel

brought to you by epicurious.com and NutritionData.com

Calories 202; Total Fat 6g; Carbohydrates 7g

A simple marinade of olive oil, garlic, and fresh lemon juice and peel adds zest to the mild flavor of pattypan squash (sometimes called “scallop” squash) and chicken breasts. Pattypans are high in vitamin C and a good source of folic acid. Serve with marinated olives and soft pita or lavash for a low-calorie Mediterranean-style supper.

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Nutritional Information

Amounts per serving plus the % Daily Value (DV) based on a 2,000 calorie diet:

  • 202 Calories (10%)
  • 6g Total fat (10%)
  • 1g Saturated Fat (5%)
  • 68mg Cholesterol (23%)
  • 79mg Sodium (3%)
  • 7g Carbohydrate (2%)
  • 0g Fiber (0%)
  • 29g Protein (58%)

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Recipes

Poached Scrod with Herbed Vinaigrette

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By Monica Reinagel

brought to you by epicurious.com and NutritionData.com

Calories 318; Total Fat 15g; Carbohydrates 3g

Here’s a delicious recipe that’s low in calories and carbohydrates and ready in less than 45 minutes. Look at your local farmers’ market (or your own herb garden) for the freshest and most flavorful herbs for best results. Scrod is a term used to describe young cod or haddock, either of which will work just as well. Cod is particularly rich in vitamin B6 (which helps regulate mood) and selenium, a cancer-preventing mineral.

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Nutritional Information

Amounts per serving plus the % Daily Value (DV) based on a 2,000 calorie diet:

  • 318 Calories (16%)
  • 15g Total fat (23%)
  • 2g Saturated Fat (10%)
  • 83mg Cholesterol (28%)
  • 166mg Sodium (7%)
  • 3g Carbohydrate (1%)
  • 1g Fiber (2%)
  • 41g Protein (82%)

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Recipes

Garlic-Miso Pork Chops with Orange Bell Pepper and Arugula

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By Monica Reinagel

brought to you by epicurious.com and NutritionData.com

Calories 333; Total Fat 17g; Carbohydrates 11g

The miso in this recipe adds umami (a savory flavor) and seals in the juices in the sautéed pork chops. Miso is also rich in soy isoflavones, which studies suggest contribute to low rates of heart disease and breast, prostate, and lung cancer. A bed of peppery arugula and crisp yellow peppers completes this high-protein, low-carbohydrate, and low-calorie meal.

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Photograph By: Con Poulos

Nutritional Information

Amounts per serving plus the % Daily Value (DV) based on a 2,000 calorie diet:

  • 333 Calories (17%)
  • 17g Total fat (27%)
  • 4g Saturated Fat (18%)
  • 68mg Cholesterol (23%)
  • 923mg Sodium (38%)
  • 11g Carbohydrate (4%)
  • 2g Fiber (7%)
  • 30g Protein (60%)

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Recipes

Dill Chicken Paillards with Tomato-Dill Relish

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By Monica Reinagel

brought to you by epicurious.com and NutritionData.com

Calories 276; Total Fat 15g; Carbohydrates 5g

Never heard of a “paillard”? Not to worry—it’s just a pounded cutlet of chicken or veal. In this healthy low-calorie recipe, chicken breasts are pounded (or flattened with a rolling pin) and then brushed with a piquant dill and shallot marinade, which does double-duty as a dressing for the cherry tomato accompaniment. Serve with sautéed greens or steamed green beans for a nutritious meal that’s low in carbs and saturated fat. Health bonus: Dill contains volatile oils that neutralize carcinogens such as those in cigarette smoke and exhaust fumes.

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Photograph By: Romulo Yanes

Nutritional Information

Amounts per serving plus the % Daily Value (DV) based on a 2,000 calorie diet:

  • 276 Calories (14%)
  • 15g Total fat (23%)
  • 2g Saturated Fat (11%)
  • 68mg Cholesterol (23%)
  • 899mg Sodium (37%)
  • 5g Carbohydrate (2%)
  • 1g Fiber (5%)
  • 28g Protein (56%)

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Source: Epicurious

Recipes

Creamy White Bean Dip

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By Monica Reinagel

brought to you by epicurious.com and NutritionData.com

Calories 103; Total Fat 4g; Carbohydrates 13g

This easy make-ahead dip, served with cut-up fresh vegetables and high-fiber crackers, is a perfect low-calorie Thanksgiving appetizer. You can snack on it throughout the day without blowing your calorie budget. Research shows that people who are most successful at maintaining a healthy weight do not “take a vacation” from their healthy lifestyles on weekends or holidays.

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Nutritional Information

Amounts per serving plus the % Daily Value (DV) based on a 2,000 calorie diet:

  • 103 Calories (5%)
  • 4g Total fat (7%)
  • 1g Saturated Fat (3%)
  • 0mg Cholesterol (0%)
  • 4mg Sodium (0%)
  • 13g Carbohydrate (4%)
  • 3g Fiber (11%)
  • 4g Protein (8%)

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Recipes

Seared Mahi-Mahi with Green Gazpacho Sauce

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By Monica Reinagel

brought to you by epicurious.com and NutritionData.com

Calories 361; Total Fat 20g; Carbohydrates 5g

A quick spin in the food processor turns fresh cucumbers, onions, cilantro, and chiles into a vibrant and antioxidant-rich sauce for seasoned mahi-mahi steaks. Garnished with sunny cherry tomatoes (another great source of cancer-fighting compounds), this dish is as gorgeous as it is delicious.

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Photograph By: Lisa Hubbard

Nutritional Information

Amounts per serving plus the % Daily Value (DV) based on a 2,000 calorie diet:

  • 361 Calories (18%)
  • 20g Total fat (31%)
  • 3g Saturated Fat (15%)
  • 151mg Cholesterol (50%)
  • 188mg Sodium (8%)
  • 5g Carbohydrate (2%)
  • 1g Fiber (5%)
  • 39g Protein (78%)

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Source: Epicurious

Recipes

Grilled Lemon Chicken and Moroccan Couscous Salad

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By Monica Reinagel

brought to you by epicurious.com and NutritionData.com

Calories 522; Total Fat 17g; Carbohydrates 56g

Here’s an exotic and delightful twist on the good old American standby—chicken. Both cilantro and turmeric are excellent sources of manganese and iron. Ground ginger not only gives this meal zip but also has strong anti-inflammatory and immune-system-boosting properties. For dessert, try Lemon-Ginger Frozen Yogurt.

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Nutritional Information

Amounts per serving plus the % Daily Value (DV) based on a 2,000 calorie diet:

  • 522 Calories (26%)
  • 17g Total fat (25%)
  • 2g Saturated Fat (12%)
  • 68mg Cholesterol (23%)
  • 954mg Sodium (40%)
  • 56g Carbohydrate (19%)
  • 6g Fiber (24%)
  • 38g Protein (76%)

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From: http://feeds.epicurious.com/~r/healthy_recipes/~3/UopkEeIbn1g/Grilled-Lemon-Chicken-and-Moroccan-Couscous-Salad-242984

Recipes

Grilled Tuna with Provencal Vegetables

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By Monica Reinagel

brought to you by epicurious.com and NutritionData.com

Calories 335; Total Fat 15g; Carbohydrates 15g

Charred eggplant and zucchini are tossed with juicy tomatoes, garlic, herbs, and olive oil and then piled atop grilled tuna steaks for an easy and healthy summer meal. Tuna is a terrific source of anti-inflammatory omega-3 fats, and the veggies kick in a healthy dose of antioxidants and fiber. (Note: Our nutritional analysis does not include the accompanying recipe for easy aioli.) For dessert, try mille-feuille of fresh figs and ricotta.

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Photograph By: Con Poulos

Nutritional Information

Amounts per serving plus the % Daily Value (DV) based on a 2,000 calorie diet:

  • 335 Calories (17%)
  • 15g Total fat (24%)
  • 2g Saturated Fat (12%)
  • 63mg Cholesterol (21%)
  • 69mg Sodium (3%)
  • 15g Carbohydrate (5%)
  • 7g Fiber (28%)
  • 36g Protein (72%)

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From: http://feeds.epicurious.com/~r/healthy_recipes/~3/3PDtFF3XdlE/Grilled-Tuna-with-Proven-al-Vegetables-and-Easy-Aioli-242694

Recipes

Grilled Oregano Shrimp

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By Monica Reinagel

brought to you by epicurious.com and NutritionData.com

Calories 173; Total Fat 14g; Carbohydrates 3g

Shrimp and onions are tossed in seasoned olive oil and grilled for a simple but succulent main course that’s ready in less than 30 minutes. Most of the fat is from heart-healthy olive oil. Shrimp is particularly high in selenium, an antioxidant mineral that protects against cancer. The orzo, dill, and Feta salad suggested in the recipe makes the perfect accompaniment. For dessert, try blackberries with mint tea syrup and yogurt (you can substitute low-fat or nonfat yogurt for the full-fat version suggested in the recipe).

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Photograph By: Romulo Yanes

Nutritional Information

Amounts per serving plus the % Daily Value (DV) based on a 2,000 calorie diet:

  • 173 Calories (9%)
  • 14g Total fat (22%)
  • 2g Saturated Fat (10%)
  • 64mg Cholesterol (21%)
  • 499mg Sodium (21%)
  • 3g Carbohydrate (1%)
  • 1g Fiber (2%)
  • 9g Protein (18%)

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From: http://feeds.epicurious.com/~r/healthy_recipes/~3/yE6oKkDI6ks/Grilled-Oregano-Shrimp-242828

Recipes

Buffalo Burgers with Smoky Red Pepper Sauce

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By Monica Reinagel

brought to you by Epicurious.com and NutritionData.com

Calories 355; Total Fat 15g; Carbohydrates 29g

Buffalo (or bison) meat is becoming increasingly popular as a healthful alternative to beef. Its flavor is quite similar to that old standby—and not gamy, as some people fear—but it tends to be much leaner, so take care not to overcook it. Look for it fresh or frozen in the meat section of your grocery store or at your butcher or local farmers’ market. Fire-roasted red pepper sauce adds vibrant color, smoky flavor, and loads of vitamin C.

Photograph by: Romulo Yanes

Amounts per serving plus the % Daily Value (DV) based on a 2,000 calorie diet:

  • 355 Calories (18%)
  • 29g Carbohydrates (10%)
  • 2g Fiber (9%)
  • 25g Protein (50%)
  • 15g Total fat (22%)
  • 6g Saturated Fat (29%)
  • 638mg Sodium (27%)
  • 73mg Cholesterol (24%)

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From: http://feeds.epicurious.com/~r/healthy_recipes/~3/EMlwXbtRHtU/Buffalo-Burgers-with-Pickled-Onions-and-Smoky-Red-Pepper-Sauce-109519

Recipes

Chinese Broccoli

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By Monica Reinagel

brought to you by epicurious.com and NutritionData.com

Calories 159; Total Fat 12g; Carbohydrates 10g

Looking for a new take on that old superfood standby, broccoli? Try one of its relatives—all members of the broccoli family are rich in cancer-fighting compounds called indoles, as well as vitamins C and K. In this dish, Chinese broccoli is transformed into a rich and savory side with a quick and easy sauce of butter and soy sauce and a sprinkle of crunchy chopped peanuts or soy nuts. If you can’t find Chinese broccoli, broccolini works just as well. This dish goes nicely with grilled flank steak or grilled marinated tofu and brown rice.

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Photograph By: Marcus Nilsson

Nutritional Information

Amounts per serving plus the % Daily Value (DV) based on a 2,000 calorie diet:

  • 159 Calories (8%)
  • 12g Total fat (18%)
  • 4g Saturated Fat (22%)
  • 15mg Cholesterol (5%)
  • 282mg Sodium (12%)
  • 10g Carbohydrate (3%)
  • 4g Fiber (16%)
  • 6g Protein (12%)

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From: http://feeds.epicurious.com/~r/healthy_recipes/~3/SBuzmY2a7lw/242053

Recipes

Quinoa with Grilled Zucchini, Garbanzo Beans, and Cumin

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By Monica Reinagel

brought to you by epicurious.com and NutritionData.com

Calories 219; Total Fat 11g; Carbohydrates 27g

This nutrient-rich vegan dinner is hearty enough to please hard-core carnivores. Whole grains such as quinoa have been found to help with a host of health issues, including weight management, diabetes, and heart disease. There is also some evidence that whole-grain consumption may reduce your risk of gum disease. If you want to stick with the vegan theme, have Balsamic Blueberries and Peaches for dessert.

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Photograph By: Brigitte Sire

Nutritional Information

Amounts per serving plus the % Daily Value (DV) based on a 2,000 calorie diet:

  • 219 Calories (10%)
  • 11g Total fat (16%)
  • 1g Saturated Fat (7%)
  • 0mg Cholesterol (0%)
  • 260mg Sodium (11%)
  • 27g Carbohydrate (9%)
  • 5g Fiber (18%)
  • 6g Protein (12%)

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From: http://feeds.epicurious.com/~r/healthy_recipes/~3/87fF8ftaHQ4/Quinoa-with-Grilled-Zucchini-Garbanzo-Beans-and-Cumin-242997

Recipes

Three Way Garlic Pasta with Beans and Peppers

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By Monica Reinagel

brought to you by epicurious.com and NutritionData.com

Calories 324; Total Fat 4g; Carbohydrates 57g

Don’t be afraid of the amount of garlic in this recipe. For one thing, garlic is great for your heart and helps boost your immunity to colds and flu. Most of the garlic in this recipe is also cooked to tame its bite and bring out its natural sweetness and depth. Orange peppers add loads of vitamin C and A and white beans contribute fiber and protein to this low-fat but satisfying vegetarian entrée.

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Photograph By: Romulo Yanes

Nutritional Information

Amounts per serving plus the % Daily Value (DV) based on a 2,000 calorie diet:

  • 324 Calories (16%)
  • 4g Total fat (7%)
  • 1g Saturated Fat (5%)
  • 3mg Cholesterol (1%)
  • 863mg Sodium (36%)
  • 57g Carbohydrate (19%)
  • 7g Fiber (28%)
  • 14g Protein (28%)

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From: http://feeds.epicurious.com/~r/healthy_recipes/~3/zl29FO2AnN8/Three-Way-Garlic-Pasta-with-Beans-and-Peppers-106271